ADVANCED 14-DAY BODY SCULPTING WORKOUT #2
6 WEEKs36 DAYs468 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
The second advanced six-day gym program: weights six days a week on a three-way split, each split day performed twice weekly with the second session swapping in each row's alternate exercise. Cardio and abs are performed every training morning - first thing on an empty stomach or right after the weights. Two-week blocks move from modified compound supersets to supersets to giant sets; aerobic work is 20, then 30, then 40 minutes.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Trunk Curl and Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Board Partial Sit-Up V·02 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| Two-Arm Row V·15 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 12-15 |
| REST — 90 seconds | ||
| Bent-Arm Pullover V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Chest Dip V·03 | 3 | 12-15 |
| REST — 90 seconds | ||
| Wide-Grip Pull-Down to Front V·30 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Fly V·08 | 3 | 12-15 |
| REST — 90 seconds | ||
| Seated Rear Delt Machine V·02 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Machine Calf Raise V·06 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 37 | 477–690 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Trunk Curl and Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Board Partial Sit-Up V·02 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| High Cable Curl V·14 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Pushdown (with Rope) V·08 | 3 | 12-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| E-Z Curl Bar Close-Grip Press V·20 | 3 | 12-15 |
| REST — 90 seconds | ||
| Standing E-Z Bar Curl V·17 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bench Dip V·01 | 3 | 12-15 |
| REST — 90 seconds | ||
| Bent-Over Lateral Raise on Incline Bench V·01 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Front Raise V·44 | 3 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 37 | 468–660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Trunk Curl and Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Board Partial Sit-Up V·02 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| Hack Squat V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 3 | 12-15 |
| REST — 90 seconds | ||
| Front Squat V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 12-15 |
| REST — 90 seconds | ||
| Leg Press V·02 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Leg Curl V·09 | 3 | 12-15 |
| REST — 90 seconds | ||
| Calf Press V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Calf Raise (one-leg) V·15 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 37 | 486–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Trunk Curl and Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Board Partial Sit-Up V·02 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| Bent-Over Barbell Row V·05 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press (palms facing each other) V·27 | 3 | 12-15 |
| REST — 90 seconds | ||
| Neutral-Grip Pull-Up V·01 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Press V·01 | 3 | 12-15 |
| REST — 90 seconds | ||
| Close-Grip Pull-Down V·29 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Cable Crossover V·06 | 3 | 12-15 |
| REST — 90 seconds | ||
| Bent-Arm Bent-Over Row V·36 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Tibia Raise V·03 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 37 | 477–690 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Trunk Curl and Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Board Partial Sit-Up V·02 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| Concentration Curl V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Fixed Bar Bodyweight Triceps Extension V·20 | 3 | 12-15 |
| REST — 90 seconds | ||
| Reverse Curl V·01 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Triceps Extension V·06 | 3 | 12-15 |
| REST — 90 seconds | ||
| One-Arm Preacher Curl V·09 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 3 | 12-15 |
| REST — 90 seconds | ||
| Two-Arm Cable Lateral Raise V·39 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 37 | 468–660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Trunk Curl and Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Board Partial Sit-Up V·02 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| Leg Extension V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge (pressing with heels) V·02 | 3 | 12-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Leg Curl V·06 | 3 | 12-15 |
| REST — 90 seconds | ||
| Barbell Squat V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Step-Up V·05 | 3 | 12-15 |
| REST — 90 seconds | ||
| Standing Calf Raise V·08 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Machine Calf Raise V·06 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 37 | 486–720 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Trunk Curl and Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Board Partial Sit-Up V·02 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| Two-Arm Row V·15 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 12-15 |
| REST — 90 seconds | ||
| Bent-Arm Pullover V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Chest Dip V·03 | 3 | 12-15 |
| REST — 90 seconds | ||
| Wide-Grip Pull-Down to Front V·30 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Fly V·08 | 3 | 12-15 |
| REST — 90 seconds | ||
| Seated Rear Delt Machine V·02 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Machine Calf Raise V·06 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 37 | 477–690 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Trunk Curl and Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Board Partial Sit-Up V·02 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| High Cable Curl V·14 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Pushdown (with Rope) V·08 | 3 | 12-15 |
| REST — 90 seconds | ||
| Hammer Curl V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| E-Z Curl Bar Close-Grip Press V·20 | 3 | 12-15 |
| REST — 90 seconds | ||
| Standing E-Z Bar Curl V·17 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bench Dip V·01 | 3 | 12-15 |
| REST — 90 seconds | ||
| Bent-Over Lateral Raise on Incline Bench V·01 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Front Raise V·44 | 3 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 37 | 468–660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Trunk Curl and Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Board Partial Sit-Up V·02 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| Hack Squat V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 3 | 12-15 |
| REST — 90 seconds | ||
| Front Squat V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 12-15 |
| REST — 90 seconds | ||
| Leg Press V·02 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Leg Curl V·09 | 3 | 12-15 |
| REST — 90 seconds | ||
| Calf Press V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Calf Raise (one-leg) V·15 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 37 | 486–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Trunk Curl and Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Board Partial Sit-Up V·02 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| Bent-Over Barbell Row V·05 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press (palms facing each other) V·27 | 3 | 12-15 |
| REST — 90 seconds | ||
| Neutral-Grip Pull-Up V·01 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Flat Dumbbell Press V·01 | 3 | 12-15 |
| REST — 90 seconds | ||
| Close-Grip Pull-Down V·29 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Cable Crossover V·06 | 3 | 12-15 |
| REST — 90 seconds | ||
| Bent-Arm Bent-Over Row V·36 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Tibia Raise V·03 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 37 | 477–690 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Trunk Curl and Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Board Partial Sit-Up V·02 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| Concentration Curl V·03 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Fixed Bar Bodyweight Triceps Extension V·20 | 3 | 12-15 |
| REST — 90 seconds | ||
| Reverse Curl V·01 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Triceps Extension V·06 | 3 | 12-15 |
| REST — 90 seconds | ||
| One-Arm Preacher Curl V·09 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 3 | 12-15 |
| REST — 90 seconds | ||
| Two-Arm Cable Lateral Raise V·39 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 12-15 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 37 | 468–660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Trunk Curl and Crunch V·01 | 3 | 15-25 |
| REST — 90 seconds | ||
| Knee-In V·04 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Board Partial Sit-Up V·02 | 3 | 15-25 |
| REST — 90 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| Leg Extension V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge (pressing with heels) V·02 | 3 | 12-15 |
| REST — 90 seconds | ||
| Ballet Squat V·30 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Leg Curl V·06 | 3 | 12-15 |
| REST — 90 seconds | ||
| Barbell Squat V·04 | 3 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Step-Up V·05 | 3 | 12-15 |
| REST — 90 seconds | ||
| Standing Calf Raise V·08 | 3 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Seated Machine Calf Raise V·06 | 3 | 15-25 |
| REST — 90 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 37 | 486–720 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Up V·01 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Reverse Crunch with the Ball V·02 | 3 | 15-25 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| Wide-Grip Pull-Up to Front V·01 | 4 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Fly V·08 | 4 | 10-12 |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 | 4 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press (palms facing you) V·19 | 4 | 10-12 |
| REST — 60 seconds | ||
| Seated Low-Pulley Row V·59 | 3 | 10-12 |
| SUPERSET | ||
| Flat Dumbbell Press V·01 | 3 | 10-12 |
| REST — 60 seconds | ||
| Seated Rear-Delt Machine V·02 | 3 | 10-12 |
| SUPERSET | ||
| Tibia Raise V·03 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 505–725 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Up V·01 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Reverse Crunch with the Ball V·02 | 3 | 15-25 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| Dumbbell Curl V·12 | 4 | 10-12 |
| SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 4 | 10-12 |
| REST — 60 seconds | ||
| E-Z Reverse Preacher Curl V·05 | 4 | 10-12 |
| SUPERSET | ||
| Fixed Bar Bodyweight Triceps Extension V·20 | 4 | 10-12 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 3 | 10-12 |
| SUPERSET | ||
| Bench Dip V·01 | 3 | 10-12 |
| REST — 60 seconds | ||
| Dumbbell Upright Row V·10 | 3 | 10-12 |
| SUPERSET | ||
| Rotator Cuff V·04 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 490–686 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Up V·01 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Reverse Crunch with the Ball V·02 | 3 | 15-25 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| Barbell Squat V·04 | 4 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 10-12 |
| REST — 60 seconds | ||
| Hack Squat V·03 | 4 | 10-12 |
| SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 4 | 10-12 |
| REST — 60 seconds | ||
| Leg Press V·02 | 3 | 10-12 |
| SUPERSET | ||
| Standing Leg Curl V·09 | 3 | 10-12 |
| REST — 60 seconds | ||
| Calf Press V·04 | 3 | 15-25 |
| SUPERSET | ||
| Standing Calf Raise (one-leg) V·15 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 520–764 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Up V·01 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Reverse Crunch with the Ball V·02 | 3 | 15-25 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| Close-Grip Pull-Down V·29 | 4 | 10-12 |
| SUPERSET | ||
| Incline Cable Crossover V·06 | 4 | 10-12 |
| REST — 60 seconds | ||
| Wide-Grip Pull-Down V·30 | 4 | 10-12 |
| SUPERSET | ||
| Chest Dip V·03 | 4 | 10-12 |
| REST — 60 seconds | ||
| Bent-Over Barbell Row V·05 | 3 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 10-12 |
| REST — 60 seconds | ||
| Bent-Over Lateral Raise V·64 | 3 | 10-12 |
| SUPERSET | ||
| Donkey Calf Raise V·07 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 505–725 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Up V·01 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Reverse Crunch with the Ball V·02 | 3 | 15-25 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| Barbell Curl V·06 | 4 | 10-12 |
| SUPERSET | ||
| Triceps Kickback V·05 | 4 | 10-12 |
| REST — 60 seconds | ||
| Hammer Curl V·03 | 4 | 10-12 |
| SUPERSET | ||
| Lying E-Z Bar Extension V·26 | 4 | 10-12 |
| REST — 60 seconds | ||
| Preacher Curl V·04 | 3 | 10-12 |
| SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 3 | 10-12 |
| REST — 60 seconds | ||
| Bent-Over Lateral Raise on Incline Bench V·01 | 3 | 10-12 |
| SUPERSET | ||
| Military Press V·45 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 490–686 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Up V·01 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Reverse Crunch with the Ball V·02 | 3 | 15-25 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| Ballet Squat V·30 | 4 | 10-12 |
| SUPERSET | ||
| Hamstring Leg Press V·02 | 4 | 10-12 |
| REST — 60 seconds | ||
| Leg Extension V·04 | 4 | 10-12 |
| SUPERSET | ||
| Seated Leg Curl V·06 | 4 | 10-12 |
| REST — 60 seconds | ||
| Sissy Squat V·01 | 3 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 10-12 |
| REST — 60 seconds | ||
| Standing Calf Raise (Two-Legged Barbell) V·02 | 3 | 15-25 |
| SUPERSET | ||
| Standing Calf Raise, two legs V·08 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 520–764 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Up V·01 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Reverse Crunch with the Ball V·02 | 3 | 15-25 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| Wide-Grip Pull-Up to Front V·01 | 4 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Fly V·08 | 4 | 10-12 |
| REST — 60 seconds | ||
| Close-Grip Pull-Up V·01 | 4 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press (palms facing you) V·19 | 4 | 10-12 |
| REST — 60 seconds | ||
| Seated Low-Pulley Row V·59 | 3 | 10-12 |
| SUPERSET | ||
| Flat Dumbbell Press V·01 | 3 | 10-12 |
| REST — 60 seconds | ||
| Seated Rear-Delt Machine V·02 | 3 | 10-12 |
| SUPERSET | ||
| Tibia Raise V·03 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 505–725 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Up V·01 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Reverse Crunch with the Ball V·02 | 3 | 15-25 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| Dumbbell Curl V·12 | 4 | 10-12 |
| SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 4 | 10-12 |
| REST — 60 seconds | ||
| E-Z Reverse Preacher Curl V·05 | 4 | 10-12 |
| SUPERSET | ||
| Fixed Bar Bodyweight Triceps Extension V·20 | 4 | 10-12 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 3 | 10-12 |
| SUPERSET | ||
| Bench Dip V·01 | 3 | 10-12 |
| REST — 60 seconds | ||
| Dumbbell Upright Row V·10 | 3 | 10-12 |
| SUPERSET | ||
| Rotator Cuff V·04 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 490–686 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Up V·01 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Reverse Crunch with the Ball V·02 | 3 | 15-25 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| Barbell Squat V·04 | 4 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 10-12 |
| REST — 60 seconds | ||
| Hack Squat V·03 | 4 | 10-12 |
| SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 4 | 10-12 |
| REST — 60 seconds | ||
| Leg Press V·02 | 3 | 10-12 |
| SUPERSET | ||
| Standing Leg Curl V·09 | 3 | 10-12 |
| REST — 60 seconds | ||
| Calf Press V·04 | 3 | 15-25 |
| SUPERSET | ||
| Standing Calf Raise (one-leg) V·15 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 520–764 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Up V·01 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Reverse Crunch with the Ball V·02 | 3 | 15-25 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| Close-Grip Pull-Down V·29 | 4 | 10-12 |
| SUPERSET | ||
| Incline Cable Crossover V·06 | 4 | 10-12 |
| REST — 60 seconds | ||
| Wide-Grip Pull-Down V·30 | 4 | 10-12 |
| SUPERSET | ||
| Chest Dip V·03 | 4 | 10-12 |
| REST — 60 seconds | ||
| Bent-Over Barbell Row V·05 | 3 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 10-12 |
| REST — 60 seconds | ||
| Bent-Over Lateral Raise V·64 | 3 | 10-12 |
| SUPERSET | ||
| Donkey Calf Raise V·07 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 505–725 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Up V·01 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Reverse Crunch with the Ball V·02 | 3 | 15-25 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| Barbell Curl V·06 | 4 | 10-12 |
| SUPERSET | ||
| Triceps Kickback V·05 | 4 | 10-12 |
| REST — 60 seconds | ||
| Hammer Curl V·03 | 4 | 10-12 |
| SUPERSET | ||
| Lying E-Z Bar Extension V·26 | 4 | 10-12 |
| REST — 60 seconds | ||
| Preacher Curl V·04 | 3 | 10-12 |
| SUPERSET | ||
| Close-Grip Dumbbell Press V·31 | 3 | 10-12 |
| REST — 60 seconds | ||
| Bent-Over Lateral Raise on Incline Bench V·01 | 3 | 10-12 |
| SUPERSET | ||
| Military Press V·45 | 3 | 10-12 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 490–686 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Up V·01 | 4 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 4 | 15-25 |
| REST — 60 seconds | ||
| Reverse Crunch with the Ball V·02 | 3 | 15-25 |
| SUPERSET | ||
| Bicycle Crunch V·01 | 3 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 30 minutes |
| Ballet Squat V·30 | 4 | 10-12 |
| SUPERSET | ||
| Hamstring Leg Press V·02 | 4 | 10-12 |
| REST — 60 seconds | ||
| Leg Extension V·04 | 4 | 10-12 |
| SUPERSET | ||
| Seated Leg Curl V·06 | 4 | 10-12 |
| REST — 60 seconds | ||
| Sissy Squat V·01 | 3 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 10-12 |
| REST — 60 seconds | ||
| Standing Calf Raise (Two-Legged Barbell) V·02 | 3 | 15-25 |
| SUPERSET | ||
| Standing Calf Raise, two legs V·08 | 3 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 43 | 520–764 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hanging Leg Raise V·05 | 4 | 15-25 |
| GIANT SET | ||
| Crunch on the Ball V·17 | 4 | 15-25 |
| GIANT SET | ||
| Crunch/Pelvic Lift Combination V·01 | 4 | 15-25 |
| GIANT SET | ||
| Ab-Bench Crunch V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| Wide-Grip Pull-Up to Front V·01 | 4 | 8-10 |
| GIANT SET | ||
| Incline Barbell Press V·05 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell One-Arm Row V·14 | 4 | 8-10 |
| GIANT SET | ||
| Flat Dumbbell Press V·01 | 4 | 8-10 |
| REST — 60 seconds | ||
| Wide-Grip Pull-Up to Front V·01 | 4 | 8-10 |
| GIANT SET | ||
| Incline Cable Crossover V·06 | 4 | 8-10 |
| GIANT SET | ||
| Seated Rear Delt Row V·02 | 4 | 8-10 |
| GIANT SET | ||
| Calf Press V·04 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 49 | 524–780 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hanging Leg Raise V·05 | 4 | 15-25 |
| GIANT SET | ||
| Crunch on the Ball V·17 | 4 | 15-25 |
| GIANT SET | ||
| Crunch/Pelvic Lift Combination V·01 | 4 | 15-25 |
| GIANT SET | ||
| Ab-Bench Crunch V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| E-Z Preacher Curl V·04 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Dip V·05 | 4 | 8-10 |
| GIANT SET | ||
| Close-Grip Chin-Up V·02 | 4 | 8-10 |
| GIANT SET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 8-10 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Pushdown (with rope) V·08 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Lateral Raise V·45 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Shoulder Press V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 49 | 496–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hanging Leg Raise V·05 | 4 | 15-25 |
| GIANT SET | ||
| Crunch on the Ball V·17 | 4 | 15-25 |
| GIANT SET | ||
| Crunch/Pelvic Lift Combination V·01 | 4 | 15-25 |
| GIANT SET | ||
| Ab-Bench Crunch V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| Barbell Squat V·04 | 4 | 8-10 |
| GIANT SET | ||
| Lying Leg Curl V·04 | 4 | 8-10 |
| GIANT SET | ||
| Leg Press V·02 | 4 | 8-10 |
| GIANT SET | ||
| Standing Leg Curl V·09 | 4 | 8-10 |
| REST — 60 seconds | ||
| Front Squat V·04 | 4 | 8-10 |
| GIANT SET | ||
| Stiff-Legged Deadlift V·03 | 4 | 8-10 |
| GIANT SET | ||
| Calf Press V·04 | 4 | 15-25 |
| GIANT SET | ||
| Standing Calf Raise (One-Legged Dumbbell) V·15 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 49 | 552–840 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hanging Leg Raise V·05 | 4 | 15-25 |
| GIANT SET | ||
| Crunch on the Ball V·17 | 4 | 15-25 |
| GIANT SET | ||
| Crunch/Pelvic Lift Combination V·01 | 4 | 15-25 |
| GIANT SET | ||
| Ab-Bench Crunch V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| Close-Grip Pull-Up V·01 | 4 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| GIANT SET | ||
| Bent-Over Barbell Row V·05 | 4 | 8-10 |
| GIANT SET | ||
| Chest Dip V·03 | 4 | 8-10 |
| REST — 60 seconds | ||
| Bent-Knee Deadlift V·03 | 4 | 8-10 |
| GIANT SET | ||
| Standing Cable Crossover V·03 | 4 | 8-10 |
| GIANT SET | ||
| Seated Rear-Delt Machine V·02 | 4 | 8-10 |
| GIANT SET | ||
| Tibia Raise V·03 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 49 | 524–780 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hanging Leg Raise V·05 | 4 | 15-25 |
| GIANT SET | ||
| Crunch on the Ball V·17 | 4 | 15-25 |
| GIANT SET | ||
| Crunch/Pelvic Lift Combination V·01 | 4 | 15-25 |
| GIANT SET | ||
| Ab-Bench Crunch V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| Neutral-Grip Chin-Up V·01 | 4 | 8-10 |
| GIANT SET | ||
| E-Z Curl Bar Close-Grip Press V·20 | 4 | 8-10 |
| GIANT SET | ||
| Incline Curl V·05 | 4 | 8-10 |
| GIANT SET | ||
| Overhead Dumbbell Extension V·06 | 4 | 8-10 |
| REST — 60 seconds | ||
| Incline Hammer Curl V·06 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Pushdown V·10 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Upright Row V·10 | 4 | 8-10 |
| GIANT SET | ||
| Military Press V·45 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 49 | 496–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hanging Leg Raise V·05 | 4 | 15-25 |
| GIANT SET | ||
| Crunch on the Ball V·17 | 4 | 15-25 |
| GIANT SET | ||
| Crunch/Pelvic Lift Combination V·01 | 4 | 15-25 |
| GIANT SET | ||
| Ab-Bench Crunch V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| Ballet Squat V·30 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Lunge pressing with heels V·02 | 4 | 8-10 |
| GIANT SET | ||
| Leg Extension V·04 | 4 | 8-10 |
| GIANT SET | ||
| Glute-Ham Raise V·02 | 4 | 8-10 |
| REST — 60 seconds | ||
| Hack Squat V·03 | 4 | 8-10 |
| GIANT SET | ||
| Seated Leg Curl V·06 | 4 | 8-10 |
| GIANT SET | ||
| Standing Calf Raise (Two-Legged Barbell) V·02 | 4 | 15-25 |
| GIANT SET | ||
| Standing Calf Raise, two legs V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 49 | 552–840 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hanging Leg Raise V·05 | 4 | 15-25 |
| GIANT SET | ||
| Crunch on the Ball V·17 | 4 | 15-25 |
| GIANT SET | ||
| Crunch/Pelvic Lift Combination V·01 | 4 | 15-25 |
| GIANT SET | ||
| Ab-Bench Crunch V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| Wide-Grip Pull-Up to Front V·01 | 4 | 8-10 |
| GIANT SET | ||
| Incline Barbell Press V·05 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell One-Arm Row V·14 | 4 | 8-10 |
| GIANT SET | ||
| Flat Dumbbell Press V·01 | 4 | 8-10 |
| REST — 60 seconds | ||
| Wide-Grip Pull-Up to Front V·01 | 4 | 8-10 |
| GIANT SET | ||
| Incline Cable Crossover V·06 | 4 | 8-10 |
| GIANT SET | ||
| Seated Rear Delt Row V·02 | 4 | 8-10 |
| GIANT SET | ||
| Calf Press V·04 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 49 | 524–780 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hanging Leg Raise V·05 | 4 | 15-25 |
| GIANT SET | ||
| Crunch on the Ball V·17 | 4 | 15-25 |
| GIANT SET | ||
| Crunch/Pelvic Lift Combination V·01 | 4 | 15-25 |
| GIANT SET | ||
| Ab-Bench Crunch V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| E-Z Preacher Curl V·04 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Dip V·05 | 4 | 8-10 |
| GIANT SET | ||
| Close-Grip Chin-Up V·02 | 4 | 8-10 |
| GIANT SET | ||
| Close-Grip Dumbbell Press V·31 | 4 | 8-10 |
| REST — 60 seconds | ||
| Reverse Curl V·01 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Pushdown (with rope) V·08 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Lateral Raise V·45 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Shoulder Press V·04 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 49 | 496–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hanging Leg Raise V·05 | 4 | 15-25 |
| GIANT SET | ||
| Crunch on the Ball V·17 | 4 | 15-25 |
| GIANT SET | ||
| Crunch/Pelvic Lift Combination V·01 | 4 | 15-25 |
| GIANT SET | ||
| Ab-Bench Crunch V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| Barbell Squat V·04 | 4 | 8-10 |
| GIANT SET | ||
| Lying Leg Curl V·04 | 4 | 8-10 |
| GIANT SET | ||
| Leg Press V·02 | 4 | 8-10 |
| GIANT SET | ||
| Standing Leg Curl V·09 | 4 | 8-10 |
| REST — 60 seconds | ||
| Front Squat V·04 | 4 | 8-10 |
| GIANT SET | ||
| Stiff-Legged Deadlift V·03 | 4 | 8-10 |
| GIANT SET | ||
| Calf Press V·04 | 4 | 15-25 |
| GIANT SET | ||
| Standing Calf Raise (One-Legged Dumbbell) V·15 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 49 | 552–840 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hanging Leg Raise V·05 | 4 | 15-25 |
| GIANT SET | ||
| Crunch on the Ball V·17 | 4 | 15-25 |
| GIANT SET | ||
| Crunch/Pelvic Lift Combination V·01 | 4 | 15-25 |
| GIANT SET | ||
| Ab-Bench Crunch V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| Close-Grip Pull-Up V·01 | 4 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| GIANT SET | ||
| Bent-Over Barbell Row V·05 | 4 | 8-10 |
| GIANT SET | ||
| Chest Dip V·03 | 4 | 8-10 |
| REST — 60 seconds | ||
| Bent-Knee Deadlift V·03 | 4 | 8-10 |
| GIANT SET | ||
| Standing Cable Crossover V·03 | 4 | 8-10 |
| GIANT SET | ||
| Seated Rear-Delt Machine V·02 | 4 | 8-10 |
| GIANT SET | ||
| Tibia Raise V·03 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 49 | 524–780 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hanging Leg Raise V·05 | 4 | 15-25 |
| GIANT SET | ||
| Crunch on the Ball V·17 | 4 | 15-25 |
| GIANT SET | ||
| Crunch/Pelvic Lift Combination V·01 | 4 | 15-25 |
| GIANT SET | ||
| Ab-Bench Crunch V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| Neutral-Grip Chin-Up V·01 | 4 | 8-10 |
| GIANT SET | ||
| E-Z Curl Bar Close-Grip Press V·20 | 4 | 8-10 |
| GIANT SET | ||
| Incline Curl V·05 | 4 | 8-10 |
| GIANT SET | ||
| Overhead Dumbbell Extension V·06 | 4 | 8-10 |
| REST — 60 seconds | ||
| Incline Hammer Curl V·06 | 4 | 8-10 |
| GIANT SET | ||
| Triceps Pushdown V·10 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Upright Row V·10 | 4 | 8-10 |
| GIANT SET | ||
| Military Press V·45 | 4 | 8-10 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 49 | 496–720 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hanging Leg Raise V·05 | 4 | 15-25 |
| GIANT SET | ||
| Crunch on the Ball V·17 | 4 | 15-25 |
| GIANT SET | ||
| Crunch/Pelvic Lift Combination V·01 | 4 | 15-25 |
| GIANT SET | ||
| Ab-Bench Crunch V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 40 minutes |
| Ballet Squat V·30 | 4 | 8-10 |
| GIANT SET | ||
| Dumbbell Lunge pressing with heels V·02 | 4 | 8-10 |
| GIANT SET | ||
| Leg Extension V·04 | 4 | 8-10 |
| GIANT SET | ||
| Glute-Ham Raise V·02 | 4 | 8-10 |
| REST — 60 seconds | ||
| Hack Squat V·03 | 4 | 8-10 |
| GIANT SET | ||
| Seated Leg Curl V·06 | 4 | 8-10 |
| GIANT SET | ||
| Standing Calf Raise (Two-Legged Barbell) V·02 | 4 | 15-25 |
| GIANT SET | ||
| Standing Calf Raise, two legs V·08 | 4 | 15-25 |
| REST — 60 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 49 | 552–840 REPS |